Comparing Nutrients in 100 calories Boiled Drumstick Pods VS Tomatoes

Weight per 100 calories

• Boiled Drumstick Pods: 278g
• Tomatoes: 556g

Boiled Drumstick Pods have 2 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Boiled Drumstick Pods or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Drumstick Pods	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.049% 0.008g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	20% 14.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	10.5% 7.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.23% 11μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	299% 269mg	84.6% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods	Tomatoes	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.6% 1.25mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	27.5% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.4% 136mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	37.3% 1269mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	3.54% 1.94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.96% 119mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	6.64% 246g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Drumstick Pods vs Tomatoes:

• Boiled and Drained Drumstick Pods have 1.8 times more Vitamin B2, 3.9 times more Vitamin B5 and 3.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A, 1.6 times more Vitamin B1, 2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 100 kcal.
• Both Boiled and Drained Drumstick Pods as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Drumstick Pods vs Tomatoes:

• Boiled and Drained Drumstick Pods have 1.9 times more Magnesium, more Selenium, 4.3 times more Sodium and 1.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Copper and 2.1 times more Water than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Raw Ripe Red Tomatoes have similar amounts of Calcium, Iron, Manganese, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Drumstick Pods have 1.8 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Fat, more Omega 3 and 53.3 times more Omega 6 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Drumstick Pods as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.